Remember to drink lots of water.

2-3 hours before your game or event.Your meal should be high carbohydrate, low in fat, protein and fibre - for example, cereal with low-fat milk and fruit, pasta, baked potato (stick to low-fat fillings).

Stick to foods you know in case they upset your digestion.

Drink water with your meal and before your game.

During the gameKeep drinking water (every 20 minutes if possible).

If your activity lasts for over 90 minutes, keep up your energy levels with small amounts of food, eg. a sports bar (low-fat), fruit, a sports drink.

If you are competing in several events or games during the day, take plenty of carbohydrate snacks with you to eat between events to keep up your fuel and energy levels.

After the game/activityDrink water.

Try to eat some carbohydrates in the first 15 minutes after you finish your exercise, eg. some fruit or a muesli bar.

Two hours after the game/activityYou need a meal which includes 50-100g of carbohydrates.

Some kids who are really into sport wanted to share with you what they have learned about eating and exercise.

These are some of their comments.

Michael, a long distance runner:"I have learnt that eating too much before exercise makes you feel sick."

Tom who plays baseball:"It is best to drink water, as fizzy drinks can make you burp."

Mary, a netball player:"Eating a banana and drinking water between games is a good idea if you are in a carnival and you have to play lots of short games."

Jonty who plays hockey:"I have learnt that it is not a good idea to chew gum if you are wearing a mouth guard."

Alexandra, a rower:"Sugary food can give you a quick burst of energy, but it doesn't last."

Tran:"Take a snack with you to swimming because you always feel really hungry afterwards."

What have you learned about food and exercise?

Weightlifting

He's seen all the moviesAnd all the old-time stars.Eating huge amounts of foodAnd lifting weights on bars.He started into eatingTo put on lots of bulk,And very soon he's lookingLike Mini Incredible Hulk!He lifted weights like crazyWas at it day and night.Until his eyes went hazy,Which gave his mum a fright.The doctor said, "You're just a lad,With lots more years to grow.Lifting weights and 'bulking up'Is not the way to go.A healthy diet every day,Leave weight lifting to the men.Try different kinds of exercise,After all you're only ten!!"

We've provided this information to help you to understand important things about staying healthy and happy. However, if you feel sick or unhappy, it is important to tell your mum or dad, a teacher or another grown-up.